Primary APPENDIX A
Warm-Up Activities Appendix A1 Use warm-up activities to prepare students, physically and psychologically, for more vigorous activity. Warm up with some easy aerobic activities that will gradually elevate the heart rate. Keep activities simple and choose those that move major joints (neck shoulders, trunk, hip, knee and ankle) through their range of motion. Avoid deep stretching until muscles are warm. Flexibility can be improved by stretching during cool-down activities. Moving on the Spot March on the spot or around the room: lift the knees high and perform a variety of arm actions while marching. Jog on the spot or around the room: a slow pace first, then a faster pace; touch heels to hands (behind back). Lift knees high in front: use accompanying arm actions. Jump with feet together, first slow, then fast; while turning; making a square pattern; making a triangle pattern. Kick: combine a hop and kick forward, then sideways; with bent knee or straight leg; alternating legs. Around the Room Hopping: one foot then the other, first slow, then fast. Skipping around the room: remember to change the lead leg. Galloping around the room: first forward, then backward. Bingo Warm-Up Skip or run around the gym to BINGO music (sing or play). When the dog s name is spelled out slowly, students make shapes with their bodies: B = stretched high and tall I = wide N = as low as possible, staying on feet G = lying face down O = rollover onto back Get up and start skipping again. Animal Relays Partners stand on opposite sides of the gym for two types of relay. Choose Two Animals: One partner moves like a seal (or any other animal) to their partner, who moves like an alligator (or any other animal) back to their partner s spot. Pick Any Animal: One partner moves like any animal across the gym to their partner. The waiting partner guesses the type of animal then moves to the opposite side of the gym and back, also moving like that animal. Students then switch roles. Speedy Lines Walk on the lines of the gymnasium. On a signal, change directions, move to a new line or vary the type of movement.
Warm-Up Activities - continued... Appendix A1 Shake Your Sillies Out Stand on the spot, shaking arms and legs and singing the following: Shake, shake, shake your sillies out, Shake, shake, shake your sillies out, Shake, shake, shake your sillies out, And wiggle your worries away. Vary the words each time by singing the song with different words and movements. For example: Hop, hop, hop your sillies out... Jump, jump, jump your sillies out... Dance, dance, dance your sillies out... Grab Bag Moves Have students move around the activity area while remaining in their own space. Pull out a series of objects from a grab bag (e.g., a Slinky, toy train, animal puppet, drawing of an airplane). Ask students to move like the object around the activity area. Remind students to move in their own space and to increase speed and intensity gradually as they warm up. Popcorn Have students move into a squat position, with heads tucked in and arms wrapped over the head. Ask students to pretend they are kernels of popcorn and that the pot is getting hotter. Students to begin to jump up and down on the spot when the popcorn begins to pop. Continue for a count of 20 30, rest and then repeat.
Full Body Warm-Up and Cool-Down Stretches Appendix A2 Stretches gradually increase muscle elasticity and the range of motion at joints. Stretch muscles and major muscle groups to be used in the activity during the warm-up. During the cool-down, hold stretches for longer periods (i.e., 15 30 seconds) to work on improved flexibility and stretch muscles and major muscle groups used during the lesson. Some exercises below are designed to stretch muscles and some are designed to move the joints through their range of motion. Some exercises stretch more than one body part. Neck Stretches Neck Slowly bend neck to the right side, moving right ear toward right shoulder. Hold. Repeat on left side. Slowly bend neck forward, moving chin toward chest. Hold. Slowly roll head across chest from shoulder to shoulder in a half circle; repeat four times. I Don t Know! Slowly tilt head side to side, shrugging shoulders. Raise hands in a gesture to indicate I don t know! Swan Dive Shoulders Raise arms outward from sides to shoulder height. Slowly press arms backward and hold. Feel a stretch across chest and down arms. Repeat. Snail Stretch From a kneeling position, stretch arms forward on the floor and try to touch armpits to the floor. Keep rear end high, and pretend it is the snail s shell. Press low to the ground and pretend to be a small snail.
Full Body Warm-Up and Cool-Down Stretches - continued... Appendix A2 Arms Tall as a House, Small as a Mouse, Wide as a Wall Students stretch tall as a house, small as a mouse and wide as a wall. Stand on tiptoes with arms overhead, stretching fingers up to the sky. Hold. Crouch down, hugging knees and tucking head down toward chest to curl up like a mouse. Hold. Slowly return to a standing position and extend arms and legs out on each side of body to stretch as wide as a wall. Hold. Growing Flowers Stand with feet shoulder-width apart. Crouch down, tucking head toward the chest and folding arms across the front of body, like the closed petals of a flower. Slowly rise up to a standing position while unfolding arms. Extend arms overhead, like a flower opening. Repeat. Shake and Splash (range of motion activity) Gently shake hand as if shaking water off fingers. Flick fingers away from the body, as if splashing water. Flick other body parts (e.g., toes, hips, arms) as if flicking water. Arm Swing (range of motion activity) Swing arms slowly forward and back. Swing arms in front of body. Swing arms overhead. Scarecrow (range of motion activity) Pretend to be a scarecrow by putting arms out to the side, parallel to the ground, with palms facing backward. Bend arms at the elbows and let hands swing down and towards the body. Fist Stretch Hands and Wrists Make a tight fist then spread out and relax the fingers.
Full Body Warm-Up and Cool-Down Stretches - continued... Appendix A2 Finger Press Press ends of finger pads. Shake hands out. Wrist Circle Rotate wrists by drawing circles with hands. Be a Star Back Stand with feet placed wide apart, moving onto tiptoes and extending arms over head to look like the five points of a star. Hold stretch while standing on tiptoes. Hug Me Hug yourself, then hug tightly and release. Cat Stretch Stand with feet shoulder-width apart, knees slightly bent. Bend forward, placing hands on knees and keeping the back flat. Slowly arch the back upward, into a rounded position. Hold, then return to flat back position. Repeat. Horse/Camel Get down on hands and knees. Form horse position with back slightly arched and head up; form camel position with back curled and head down. Hold each position.
Full Body Warm-Up and Cool-Down Stretches - continued... Appendix A2 Side Bends Abdominals and Waist Stand with feet shoulder-width apart, knees slightly bent. Bend at the hips from one side to the other. Hold the position at full extension; do not bounce. Keep body facing straight forward. Sit n Twist Sit with one leg bent, foot flat on the floor, and the other stretched out in front. Twist body around from the waist, toward the straight leg side, and try to look behind. Slow Motion Lie Down (strengthening exercise, not a stretch) Sit with knees bent, feet flat on the floor, and with arms forward and parallel to the floor. Lower the body slowly, hold at the halfway point and return to start.
Animal Moves Appendix A3 Use Animal Moves to encourage a variety of movement types. Animal moves can be used in Warm-Ups and Cool-Downs and as a part of many activities in the lesson. Encourage students to explore and create their own animal moves. Bear Walk Get in position with hands and feet touching the floor. Move the foot and the hand on one side together, then the foot and hand on the other side (i.e., right hand, right foot; left hand, left foot). Keep arms and legs stiff. Rabbit Hop Squat, placing hands on the floor in front of feet. Move the hands forward first, then move feet to hands. Elephant Walk Bend forward at the waist. Clasp hands together and keep arms straight to form a trunk. Walk with big slow steps, keeping the legs straight. Swing trunk from side to side. Gorilla Walk Bend knees and move upper body forward. Let arms hang at sides. As each step is taken, touch floor with fingers. Cricket/Chicken Walk Squat with knees apart. Place arms between the knees and grasp the outside of the ankles with hands. Walk. Seal Walk Get into a push-up position (i.e., straight arms and straight legs). Walk forward with the hands and drag the feet.
Animal Moves - continued... Appendix A3 Crab Walk Squat down and reach back with arms. Keep fingers pointed away from the body. Touch the floor with only feet and hands. Move backward. Frog Jump Squat down, placing hands on the floor slightly in front of feet. Jump forward with hands and feet at the same time. Camel Walk Place one foot in front of the other and bend at the waist. Clasp hands behind the back. Walk, raising head and chest with each step. Kangaroo Hop Begin in a squat position and fold arms across chest. Keep body weight over toes. Jump up and forward, landing on feet. Inchworm Begin with hands and feet touching the floor, hands close to feet. Bend knees slightly. Reach hands forward and bring feet up to meet hands. Wounded Dog Move across the floor with two hands and one foot. Hold one foot off the floor pretend it hurts!
Animal Moves - continued... Appendix A3 Alligator Move along the floor, staying as low as possible. Keep feet and hands close to body. Keep head in line with back. Mouse Run with weight on hands and feet, taking little steps. Cat Spring forward from a crouch, from feet to hands. The hands should touch first, then the feet should follow, like a cat jumping. Penguin Walk Place both legs together, with feet pointing out to the side. Hold arms straight against body with hands facing outward, parallel to the floor. Shuffle forward, waving hands and staying very straight. Turtle Walk Move forward in push-up position. Keep back as straight as possible it is the shell!
Cool-Down Activities Appendix A4 Cool-down activities focus on slow stretching, allowing the heart rate to return to normal after vigorous activity. Use full body stretches to work on improved flexibility. For primary students, use creative movement activities to slow down and change the mood. Cool-down activities also help to prepare the students for the transition back to a classroom setting. Use the following activities to gradually slow down movement and provide a period of relaxation. Encourage students to take long, slow, deep breaths during the cool-down. Itsy Bitsy Spider Sing the song and do the hand actions to the words while standing on the spot: The itsy-bitsy spider went up the waterspout. Down came the rain, and washed the spider out. Out came the sun and dried up all the rain, So the itsy-bitsy spider went up the spout again. Arm Circles Raise arms out from the sides of the body or up over head while marching on the spot, Slowly circle arms forward 8 10 times and then backward 8 10 times. Climb the Ladder Stand with feet slightly apart. Move arms and legs up and down as if climbing a ladder to the sky. Climb a ladder for 20 30 steps. On-the-Spot Follow the Leader Choose a leader to lead some slow, cool-down movements on the spot. Movements may include the following. Walk on the spot, moving arms in a gentle swinging motion. Touch shoulders with hands, then reach up over head. Repeat five times. Skip slowly on the spot. Skip side to side on the spot. Jump or hop on the spot. March slowly on the spot, keeping knees low and gently swinging the arms for 15 counts. Skating on the Spot While standing on the spot, imitate a skating motion by extending the right leg, then the left, away from the body at a back/side angle. Swing the arms. Continue this skating motion for 15 20 counts. Variation: students can skate around the gym either by pretending to have skates or by standing on scrap paper, and using the paper as skates to slide on. Deep Breaths and a Hug Slowly take a deep breath in through the nose and out through the mouth. Repeat three times. Wrap arms around shoulders and give self a big hug and a pat on the back. Low Kicks Alternate the feet while making low forward kicks in a variation of walking on the spot. Slowly swing arms by sides.
Cool-Down Activities - continued... Appendix A4 Tree in the Wind Stand with both arms overhead, feet placed wide apart and knees slightly bent. Gently wave arms from side to side and forward like a tree in the wind. Slow Leak Stand, arms circled over the head, and pretend to be a great big balloon. Pretend there is a hole in the balloon and the air is slowly leaking out. Move slowly downward to the floor, until the balloon has no more air. Digging in Your Heels Stand with one foot forward, pressing the heel into the floor and pointing the toes up. Continue this movement while alternating feet and swinging arms in a strolling movement. Action Stories Tell a story that contains actions that the students can perform. Some story theme suggestions: rainstorm coming and then leaving, with fingers and hands tapping the floor to reflect the intensity of the rain walking through the forest, listening to the birds and the wind in the trees visiting a planet in outer space and exploring new terrain. Strolling on the Spot Begin by standing on the spot. Stroll one step forward then one step back, one step forward then one step back, while gently swinging arms by sides. Do not raise arms above waist. Continue strolling on the spot for 20 30 counts. Bubble Gum Game Students pretend to be a piece of bubble gum that is being chewed. Students expand like a bubble blowing up, then pop as the bubble breaks! Body Shake Gently shake one arm, the other, then both together. Gently shake one leg then the other, then both legs. Gently shake the head, hips, then whole body.